20 PAX emerged from the gloom to take on a Friar Tuck version of America Ninja Warrior. There were no warped walls, but there are definitely some warped minds among the PAX!
Discalimer
CoP
- SSH x 25 IC
- Imperial Walkers x 20 IC
- LBAC x 10 IC forward and reverse
- Merkins x 10 IC
- LBC x 20 IC
Count off 1s and 2s. 1s grab a block, 2s grab a pair of bricks.
The Thang
Friar Tuck’s obstacle course
- Run up stairs of playground equipment and slide down slide
- Zig-zag through baby swings
- Run up hill and loop around tree
- 20 incline merkins on perimeter of baby swings
- Run up hill and loop around tree
- 25 Swerkins on regular swings
- Run up hill and loop around tree
- 20 OH press with block
- Run up hill and loop around tree
- 20 Curls with block
- Run up hill and loop around tree
- Run across situp area, jump over dip bars then 5 pull-ups
- Sprint back to slide
- 30 side raises with bricks
10 minute AMRAP on course, 1 minute rest, 9 minute AMRAP on course
Circle up for more pain
- 50 squats on Q (#CrowdPleaser)
- 20 air humpers, hold last one for 20 count rinse and repeat times 3
- 25 cross crunches each side IC
- 25 slider crunches IC
Count-O-Rama
Name-O-Rama
CoT
Announcements:
Convergence and double down on Oct. 3 for Race the Helix. Convergence on Greenwood Genetic Center campus 0615 for boot camp. Double down is the Race the Helix 5K. No excuses. If you don’t want to run, then volunteer. Let’s show the Wood what F3 Nation is all about!
Coffin needs three teammates for the Mud Run on Oct. 24. If you guys don’t step up it will be very disappointing!!!
A number of 5Ks coming up. Consult weekly newsletter for dates and registration and info.
Prayers for Flossy and all the brothers taking on the Blue Ridge Relay! Rep the Wood, Flossy!